OHS

70x3

75x3

80x3

85x2

85x2

- wanted to see how many times I could OHS my BW. Not happy with this so I will work on it more.

Press

50x5x3

MetCon

2 rounds

1 Minute KB Snatch

1 Min Rest

1 Min RKC swings

1Mine Rest

31,35,28,31

- Snatch's need work.

Chinook = Running

Clean and Jerk

40x1x5

60x1x2

75x1

90x1

100x1

105 x clean missed jerk

105 x 1

105 x 1 press out

105 x miss

Ben's Brutal Metcon

AMRAP 12 minutes

400m run

12 burpees

21 box jump 20inches

3 rounds + 400m run + 5 Burpees

Thanks Ben, I remember now how much I suck and hate running. Hopefully these Chinooks occur more often and I can get outside and run more.

I'm Back

I'll save the horseshit exuses of work and life and get back to training....

Snatch

77.5kgx1x4

missed #4 and tried again and missed

MetCon

3 rounds

10 thrusters 95lbs

10 Burpees

4:07 BIG improvement from last time i did this 5 months a go

Two Days of WODs

Yesterday

Back Squat

112.5kg x 5

120kg x 5

130kg x 3

139kg x 1

145kg miss - lost it in the bottom

145kg miss - same

Metcon/Practicing my push-ups

21-15-9

Box Jump

Push-ups

2:12

Today

Split Jerk

85kgx1

90x1

95x1

100x1

105 miss (sloppy technique) - Strong enough....need more prac.

Ben's Metcon

2 rounds

30 KB swings 1.5 pood

20 Wall ball 20lbs

10 Pull-ups

250m Row

6:57

Pat's Programming

It's nice when someone else makes up your workout. Pat and I had a good discussion about training via email. My training is going to be a lot different than his and vis versa just because of our lifestyles. Although, I took a page out of Pat's programming today.

Clean and Jerk 1x4 at a weight I knew I could make

95kg x 1 x 4

MetCon

3 rounds

20 KB Snatch's 1.5 pood

400M run

Rest 2:30

rd 1 2:07

rd 2 2:12

rd 3 2:17

I like the work rest ratio. It is a page out of OPT's book. I have been meaning to chat with him about this because he does it with his athletes often. He is a busy guy but next time I see him I will inquire about this.

I like the short 1 x 4. I think it may work for me. I also like the max effort days so I will continue those as well. Following anyones programming right now is not going to work for me (performance menu, main page etc.) I am having a hard time being a good employee, coach and athlete. I will focus on being a good employee so I don't lose my job and coach because it is what I love doing. As for being a great athlete, right now I am just going to have fun, pick stuff I want to do and try and focus on stuff I suck at.

Finally, I hit 80!!

My failed attempt at 80kg two days a go has caused me to lose sleep. I had to try again.

Snatch Heavy single

40x3

50x2

60x2

70x1

75x1

80x miss

80x 1 PR (176lbs)

82.5 x miss (not even close)

82.5 x miss (caught it but lost it behind me)

Pat's MetCon

10 MU

40KBS 1.5 pood

8 MU

30 KBS

6 MU

20 KBS

4 MU

10 KBS

2 MU

13:40

Good job on this on Pat. I know MU are harder for you in your small space. I had them up so I could get lock out on each rep.

Snatch and Clena and Jerk PR's

Today I cam and did heavy singles. I PR'd my Snatch at 77.5kg (171lbs) and missed 80kg. I blame my miss on a nurse he came and interrupted my workout to do a checkup for a life insurance policy I am buying. She took my blood pressure after my Snatch PR and it was still really good, 112/80 I think??

My Clean and Jerk session started when she was done with me and had taken some blood. I lifted 100kg (220lbs) overhead which was a PR for the jerk but I have cleaned 107kg before. On my 105 attempt I missed the clean 3 times...I was not happy. I think I can put it overhead but I will have to work on things more. Not bad for my lack of committment.

Metcon After

3 rounds

15 Pull-ups

10 Box Jump 36 inches

4:01

I will address the Barbell Cert comments this weekend...I do need to get some sleep. Thanks to all who read my blog and comment...I wish I had some time to get into this debate but it will have to wait until this weekend.

First WOD in New Gym

Things have been busy since I arrived. I had to blow off some steam today after trying to deal with the utilities people. Instead of verbally assaulting them over the phone I hit a workout.

5 rds for time

5 squat cleans 155lbs

5 Muscle Ups

14:00

Not bad considering what I have done to myself in the last week. I'll come back to this one in a month and see how much I have improved. Since I still do not have gas I am going to hit a cold shower.

Feel the Pain

(Brad and I post workout)

Warm up

500m Row for time:

1:28:0 (PR - 4 Horsemen Gym record...but not for long eh Ben?)

WOD

21-15-9

185lbs Back Squat

Burpees

Pull-ups

11:12

Clean and Jerk PR

(Ben jumping and Murph holding the flag pole - pretty impressive)

Today I hit a quick PR with Ben at the 4 Horsemen Facility.

97.7kg (215lbs)

107kg - missed the jerk (235lbs)

MetCon

400m Run

21-15-9

Burpees

Wall Ball 20lbs

400m Run

9:11 - too much gluten in the last 3 days.

Where am I Heading?

(What a great picture! Miss you Dani!)

Press

115x3

120x3

125x3(PR)

125x3

125x2

MetCon

3 rds for time:

15 Sumo Deadlift High Pull

15 Burpees

5:02

It is time again to sit down and give my programming some serious thought. My shift work has moved me from Max Fit. Soon I will have my own box and be able to do whatever I want. I need a plan, and I need some new goals.

Paleo Sweet Potato Pie

(The Master Chef, Tyler, is still tweaking this recipe. We will post it once it is mastered)

Front Squat in kg

85,90,95,100 x 5 and 105 x 3

21 - 15 - 9

Box Jumps 32 inches

Pushups

3:40

I Need to get More Sleep...

(Tyler hits his first Deadlift PR at 275lbs! Good Job Tyler, you are improving more and more every day)

Deadlift ME x 1

Worked up to only 385lbs, a full 35lbs off my PR. I didn't expect to pull 420lbs today but I was dissapointed in my lift. I took the 9 hours of sleep I got every night as a student for granted. I am lucky if I get 6 hours working shifts....I am blaming this to some dips in performance. What does everyone else think???

21-15-9

GHD situps

Ring Push-ups

4:52

"STOP MAKING SO MUCH DARN NOISE!!!!!"

I will let the video do the explaining for this title...some people really have a bone to pick with CrossFit...ENJOY!!!

Squat Clean PR

104kg (229lbs) ALMOST got 106kg

Quick MetCon

21-15-9

Box Jump 24"

Thrusters 25lbs dumbells

3:33

Still Weak

So I have been trying to be positive about sucking lately, but it is hard when I can't even match PR's. As much as I want to blame exams and an injured shoulder, I could have sucked it up and trained or ate better. But, looking to the future, I am back on track and will not fall off again even with the trip to Peru and moving out west.

Press 1-1-1-1-1-1-1 (Previous PR - 130lbs - 10 March 09)
115-120-123-125x-120-120-didn't bother with the last one...I was smoked and pissed off. It's bad enough that my Press is already VERY weak for my bodyweight. Not making gains because of my poor training lately pisses me off even more. Punished myself with a MetCon:

3rds for time:
10 Thrusters 95lbs
10 Burpees
5:25 - this was tough. I'd like to hit it again in a few months when I'm back on track.

Time to rest, sleep well and eat some beef jerky I have cooking!

Respect for CrossFit Kids

5rds for time:
30 squats
10 1.5 pood KB push Press (5L/5R)
Run 200 m
14:20 - still out of shape....BIG TIME

I did this workout in the third floor open court yard at my appartment complex. Its about 129 000 sq/feet in size. There is a pool and lots of grass area, in which the kids are always playing. As much as it annoys me when I am studying, it is refreshing to see kids out playing and not geeking out on video games. Today after my workout the kids came over and wanted to pick up my 16, and 24 kg kettlebells. I wouldn't let them unless they picked it up properly. Have you ever tried to show a kid how to deadlift? Man was it hard, they don't listen and just want to rip the thing off the ground. I have a new respect for people that run CrossFit kids classes.